In order to maximize muscle growth, weight lifters ought to consume 1.2-2.0 grams protein per kilogram of body weight and at least 44-45 kilocalories/kg per day.

Leucine, a potent stimulator of the mTOR signaling pathway, is essential for maximal stimulation of muscle protein synthesis.

It is recommended to consume 3-4 g leucine after a workout to promote maximal protein synthesis. Whey protein is a good source of leucine at about 3.6 g leucine/42 g whey protein About 2 cups of fat-free milk, which is about 20% whey and 80% casein, contains 1.35 g leucine.

Whole milk may be taken up by the gut more efficiently than skim milk.

Soy milk promotes muscle protein synthesis as well, but not as effectively as cow’s milk.

Protein supplementation pre- and post-workout has been shown to quicken recovery from resistance training, thereby allowing a greater work load to be performed at a subsequent workout session.

Consuming a protein supplement before and after the workout aids in strength accretion compared to consuming protein in the morning and evening.

Consumption of essential amino acids (including branched chain amino acids) before exercise promotes muscle protein synthesis to a greater degree than when they are consumed postexercise.

Key practice applications: An optimal pre-workout supplement should include essential amino acids to stimulate muscle protein synthesis as soon as possible. Post-workout, consumption of protein, specifically whey protein that contains high amounts of leucine, with a combination of sugar is recommended to increase gains in strength and muscle size as well as quicken recovery.

Limitations: This article did not thoroughly address consumption of protein before vs. during vs. after exercise.